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PE GCSE > Health, Fitness and Wellbeing > Flashcards

Health, Fitness and Wellbeing Flashcards

(102 cards)

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1
Q

what is health

A

a complete state of physical, mental and social wellbeing and not merely the absence of disease or infirmity

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2
Q

what is physical health

A

being well in the body and free from injury and illness
you can carry out dialy tasks and free from disease, injury or illness

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3
Q

what is mental health

A

feeling well in the mind, with a positive outlook and a sense of your own value
being able to control emotions, cope with stress, feeling good about yourself

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4
Q

what is social health

A

a positive sense of involvement with family, friends and others in a community

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5
Q

what is fitness

A

the ability to cope with(or meet) the demands of the enviroment

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6
Q

what are enviromental demands

A

everyday tasks
balancing responsibilites
athletes
manual jobs

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7
Q

fitness and everyday tasks

A

climbing stairs
carrying heavy objects
walking

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8
Q

fitness and balancing responsibilities

A

at home or at work without getiing tired

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9
Q

athletes and fitness

A

big enviromental demand due to the fitness requirements

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10
Q

th

manual jobs and fitness

A

more demand than an office job

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11
Q

how to improve fitness and health

A

live an active and healthy lifestyle
eat a balanced diet
maintain fitness levels

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12
Q

relationships between health and fitness

A

the more we exercise the greater improvements we will gain
if we are ill it decreases our ability to train which lowers our fitness
you can still increase fitness even when ill by forcing yourself to train

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13
Q

positive physical effects of exercise

A

allows the body system to work
increases mobility
reduces chances of illness and obesity
allows us to preform everyday tasks

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14
Q

positive mental effects of exercise

A

able to cope with stress
makes us feel good
gives us good self-esteam

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15
Q

positive social effects of exercise

A

increase ability to mix with people
makes friendship
give people a purpose

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16
Q

what does a balanced diet

A

carbohydrates
protein
fats
dietary fibre
water
minerals
vitamin

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17
Q

explain carbohydrates

A

provide quick and effecient energy for movement

from honey, cookies, bread, rice, pasta

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18
Q

explain proteins

A

repair growth and effecient working of all the body tissues

from meat, fish, dairy, lentils…

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19
Q

explain fats

A

provide energy very slowly, protect vital organs and prevents heat loss

from cheese, cream, oils

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20
Q

explain minerals

A

essentail for many processes such as bone growth/strength, nervous system, red blood cells…

milk - calcium
red meat - iron
bananas - potassium

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21
Q

explain vitamins

A

vital for the production of energy, the prevention of disease and working of the metabolism

A - vegtables and fish
D - fish and eggs
C - citrus fruits

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22
Q

explain fibre

A

effective bowel funtion and healthy digestions

fruit, vegtables

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23
Q

explain water

A

helps carry nutrients and remove waste products

water, foods high in water

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24
Q

what is energy balance

A

making sure the quantity we take in relates to how much exercise we do

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25
what happens if we eat too much
overweight
26
what happens if we eat too little
underweight
27
what is a calorie
a masure of how much energy we take in from the food we eat
28
calorie intake for male and female
2000 female 2500 male
29
health related components of fitness
cardiovascular endurence flexibility muscular endurence power speed strenth
30
skill related components of fitness
agility balance coordination reaction time
31
what is cardiovascular endurance
allows you to work for long period of time with the lungs, heart and blood working effeiently to supply oxygen to the muscles
32
what is flexibilty
range of movement around a joint
33
what is muscular endurance
ability of your muscles to work continuously without getting tired
34
what is power
being able to preform strength movements at speed
35
what is speed
ability to preform over a distance
36
what is strength
ability to exert the maximum amount of force in one go
37
what is agility
ability to change body position quickly under control
38
what is balance
being able to maintain a body position
39
what is coordination
ability to use two body parts at the same time
40
what is reaction time
the time it takes to respond to a stimulus
41
cardiovascular endurence test
multi stage fitness test cooper test
42
felxibility test
sit and reach test
43
muscular endurence test
multi stage abdominal curl test
44
power test
vertical jump test
45
speed test
30 meter sprint test
46
strength test
1 rep max test hand grip test
47
agility test
illinois agility test
48
balance test
standing stork test
49
coordination test
anderson wall toss test
50
reaction time test
ruler drop test
51
what is VO2 max
volume of oxygen that can be consumed while exercising at a maximum capacity
52
why do you asses VO2 max
to assess your fitness, the measurement is normally the best way to measure your cardiovascualr endurence
53
what is VO2 max measured in
ml/kg/min
54
factors which affect the VO2 max
age gender genetics lifestyle training
55
way to remebr factors of VO2 max
a greedy guy loves toasties
56
how does age affect vo2 max
oxygen uptake is at its strongest in young adults
57
how does gender affect vo2 max
vo2 max values are higher in men than women
58
how does gemetics affect vo2 max
type of muscle fibers and size of your heart
59
how does lifestlye affect vo2 max
smoking drug, use and sedentary lifestyles can decrease
60
how does training improve your vo2 max
cardiovascular activites will increase your vo2 max
61
what will a successful training programme continue
it will meet the persons individual needs and take many factors into account
62
what is SPORT
specificity progression overload reversibility tedium
63
what is specificity
training is specific to a COF or sport
64
what is progression
the amount of training increases
65
what is overload
the training is harder and more intense than normal
66
what is reversibility
progress made is lost and fitness starts to decline
67
what is tedium
a variety within a training program to prevent boredom
68
principles of overload
FITT frequency intensity time type
69
what is frequency
how often you train or exercise
70
what is intensity
how hard and intense you train
71
what is time
how long you exercise for
72
what is type
what type of training you do such as strength, stretching...
73
protocol for the multistage fitness test
Mark a 20m distance on a flat surface with cones Preform continuous shuttle-runs between the cones Pace is dictated by a soundtrack and the time between the ‘beeps’ becomes progressively shorter If 3 beeps are missed your test is over
74
protocol for the cooper test
Run continuously for 12 minutes on a running track Compare distance covered with established norms
75
protocol for the multistage abdominal curl test
Gather a mat, stopwatch and partner Complete as many full sit ups as possible in 30 seconds Partner will keep timing and counts
76
protocol for the sit and reach test
Requires the use of a sit and reach box Sit with legs fully extended and feet flat against the box Slide both hands forward until you can reach no further Measurement it taken from the finger tips
77
protocols for the hand grip dynamometer
Adjust the grip and set the scale to 0 Squeeze the dynamometer as hard as you can Repeat for both hands and compare with normative data
78
protocol for the 1 rep max test
Select an exercise and a weight you know you can lift If successful rest and increase the weight Repeat this process until you reach a weight at which you can only complete one full repetition A spotter must be present for safety
79
protocol for the 30 meter sprint test
Mark a 30m distance on a flat surface On ‘go’ sprint the distance as quickly as possible A partner can time using a stopwatch or time gates can be used
80
protocol for the sergeant vertical jump
Face a wall and stretch both arm above your head to measure standing height Mark this height on a jump board or with chalk Stand side on to the wall and jump as high as possible Touch the wall at your highest point Measure the distance between the 2 marks
81
protocol for the illionis agility test
Set up the preset course with cones Lie face down behind the start line On ‘go’ fun around the cones as quickly as possible A partner stops the timer as you cross the finish line
82
protocol for the standing stork test
Stand on one foot and place the other beside the knee Hand are placed on hips and eyes are closed A partner stops the time when you open your eyes, loose balance or when your foot falls
83
protocol for the anderson wall toss test
Stand exactly 2 metres from a flat wall Throw the ball underarm and catch with the other A partner times you for 30 seconds and counts the number of successful catches
84
protocol for the ruler drop test
A partner holds a metre ruler in a vertical position Thumb and fingers are placed alongside the 0cm mark When the ruler is dropped catch as quickly as possible between the thumb and forefinger Score is taken from above the finger
85
what are the methods of training
continuous plyometrics weight fartlek circuit HIIT
86
what is continiuous training
sustained exercise at a contact moderate/low intnsity no breaks aerobic
87
advantages and disadvantages of continuous training
advantages - minimal equipment and free disadvantages - time consuming and boring
88
what is plyometric training
develops power - form of interval training maximum force short time eccentric and conncentric moves
89
advantges and disadvantages of plyometric training
advatages - rapid and power development disadvantages - high rish of injury
90
what is weight training
resistance training muscles move isotonically links with 1 rep max
91
advantages and disadvantages of weight training
advantages - change easily for endurence, strength, or muscle groups disadvantages - injury if poor technique
92
what is fartlek training
a form of continuous training involves changes in pace, speed and gradient
93
advantages and disadvantages of fartlek training
advantages - can work both energy systems and change in pace allows recovery disadvantages - there may not be hills
94
what is HIIT training
high internsity interval training period of high intensity followed by a period of rest short sharp actions
95
advantages and disadvantages of HIIT training
advantages - quick and easy to manipulate disadvantages - fatigue happens quickly
96
what is circuit training
a form of interval training a period of work followed by a period of rest can be general fitness circuitcircuit working on strength, power...
97
advantages and disadvantages of circuit training
advantages - can use simple exercises, time efficient and can focus on specific COF disadvantages - space and equipment are needed
98
3 parts of a warm up
pulse raiser dynamic stretching skill familiarisation
99
what is a warm up for
Reduce the risk of injury to muscles, tendons and ligaments. Prepare the body for specific exercises and to get a feel for any equipment, skills or playing surfaces. Increase blood flow and temperature of muscles so they will react quicker. Allows for a greater range of movement around the various joints.
100
phycological reasons for a warm up
Focus - get ready in your mind Stress Confidence
101
what is a cool down
Gentle exercise to slowly reduce the bodies heart rate and temperature, allowing the body to gradually return to normal.
102
reasons for a cool down
It helps to rid the muscles of any lactic acid. Stretching gently loosens any muscles that may have tightened. It can also help reduce muscle stiffness and soreness following exercise.

PE GCSE (4 decks)

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